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    Plant-Based Diets and Bone Health

    June 26, 2024

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    Plant-Based Diets and Bone Health

    Your bone health is important and your diet plays a key part in your health. And your bone health not only depends on nutrients but also nutrient absorption. Did you know eating a diet rich in fruits, vegetables, and grains can help your bone health and nutrient absorption?

    Check out the fruits, vegetables, and grains that have calcium or minerals that help calcium absorption.

    • Dark Leafy Greens:
      Vegetables like kale, spinach, and collard greens are high in calcium and vitamin K, which are essential for bone health.1

      Here's a list of the top greens that have calcium with vitamins and minerals:

      Kale - Rich in vitamins A, C, K, and minerals like calcium and manganese.
      Spinach - A great source of fiber, vitamin K, and folate
      Collard Greens - Known for bone health benefits and reducing cancer risks.
      Arugula - Low in calories and high in vitamins A, C, and K.
      Swiss Chard - Contains a good amount of vitamin K and magnesium
      Cabbage - Packed with vitamin C and can help improve digestion
      Beet Greens - High in fiber, vitamin A, and potassium
      Watercress - Contains antioxidants and may reduce the risk of chronic diseases
      Romaine Lettuce - A lighter green that's a good source of folate and vitamin K
      Endive - Offers a crisp texture and is rich in vitamins and minerals
      Bok Choy - Provides calcium, iron, and vitamin C.
      Turnip Greens - High in calcium and vitamin A.
      Mustard Greens - Spicy flavor and packed with vitamins A, C, and K.
      Dandelion Greens - Good for liver health and rich in calcium.
      Rapini (Broccoli Rabe) - Contains iron, potassium, and calcium.
      Bibb Lettuce - A softer texture and a good source of vitamin K.
      Microgreens - Nutrient-dense and can be grown at home all year round
      Swiss Chard Leaves - Similar to beet greens, rich in vitamins A and C
      Mustard Greens - Another mention for their distinct flavor and nutrient profile.
      Turnip Greens - Noted again for their high vitamin A and calcium content.
    • Beans and Legumes:
      These provide not only protein but also magnesium and other minerals important for bone structure and strength.1

      Here's a list of the top beans that have calcium and other vitamins and minerals:
      White Beans
      Kidney Beans (California Red)
      French Beans
      Great Northern Beans
      Small White Beans
      Cannellini Beans
      Navy Beans
      Edamame Beans
      Black Beans
    • Nuts and Seeds: Almonds, chia seeds, and flaxseeds, for example, contain healthy fats and calcium.1

      Here's a list of the top nuts and seeds that are packed with calcium and other vitamins and minerals:
      Toasted Sesame Seeds
      Chia Seeds
      Raw Sesame Butter (Tahini)
      Dry Roasted Almonds
      Flax Seeds
      Sesame Butter (Tahini)
    • Fortified Plant Milks:
      Many plant milks are fortified with calcium and vitamin D, which are crucial for bone health.2
    • Tofu and Tempeh:
      These soy products often contain calcium and are good sources of protein.2
      Learn about the benefits of tofu and tempeh.
    • Fruits:
      Some fruits like oranges and figs have calcium and other nutrients beneficial for bones.3

      Here's a list of the top fruits that have calcium and other vitamins and minerals:
      Prickly Pears
      Passion Fruit (Granadilla)

    Incorporating a variety of these foods into your diet can help ensure you're getting the necessary nutrients for strong bones. It's also vital to get vitamin D, which can be obtained through sun exposure or supplements, as it helps the body absorb calcium. 2

    One can see that eating a plant-based diet can help you to build or maintain healthy bones, as well as treat or reduce symptoms of other health conditions. Adopt a fully plant-based diet and improve your health. 

    When you shop at Garden of Vegan, you get delicious meals and sides with high amounts of vegetables, fruits, nuts, seeds, and grains with high nutrient content. In addition, Garden of Vegan is 100% certified organic, gluten-free, preservative and additive-free, and 100% plant-based. So you can improve your diet by getting the healthiest organic, plant-based meals delivered directly to your home or office.

    We aim to make getting healthy easier! Get started with healthy meals, side, and snack deliveries, or our super-fresh produce boxes. We also have meal plans for every lifestyle.

    How can Garden of Vegan improve your health?

    Garden of Vegan can help you with your health goals by making it easier for you to eat healthy nutritious foods:

    1. Garden of Vegan delivers healthy, plant-based ready-made meals across Australia. Leave the food cooking and nutrition to us!

    2. Garden of Vegan also delivers healthy sides, pantry items, and fresh produce boxes.

    3. Garden of Vegan also has many meal plans to help you achieve your health goals.

    So when you don't have the time or energy to prepare healthy food, let us help you improve and maintain your health and heart health. All Garden of Vegan delicious meals, sides, and produce boxes are certified organic and dairy-free, gluten-free, additive-free, and preservative-free. So you know you will be getting delicious meals, sides, and snacks that are super healthy as well.

    Unable to cook healthy food and you are an NDIS participant? No problem! Garden of Vegan works with the NDIS program too.

    Garden of Vegan's customers, including NDIS participants, can rest assured that our organic meals, produce, and pantry items are 100% organic and nutritious! And, NDIS participants only pay for the food cost component of the meals they order. You can learn more about Garden of Vegan NDIS plans and healthy meal delivery by filling out our NDIS form and we'll reach out to you as soon as possible.

    We want people to be healthy! We are continually changing our menus and expanding our nutrition information online! Join our Newsletter and read our blog.

    Additional health information from Garden of Vegan

    Garden of Vegan Vitamin Guide:
    Learn more about healthy foods and how you can increase your vitamin intake with healthy meals, sides, sauces, desserts, and pantry items at the Garden of Vegan Vitamin Guide.

    1. Is a Plant-Based Diet Good for Bone Health? - Wellen
    2. Vegan diets and osteoporosis: Keep your bones healthy - Vegan Food and Living
    3. Mayo Clinic Q and A: Osteoporosis and a bone-healthy diet - Mayo Clinic